mental toughness how to exercise the mind a 10 minute work out for all to achieve better personal...

Mental ToughnessHow to exercise the mind

A 10 minute work out for all to achieve better personal

performanceBy James Woodbine

ILM Level 7 Leadership Coaching and Mentoring

Session Outline

• Brief background into Mental Toughness (MT)• History of Mental Toughness Training• 10 minute MT programme• Goals • Solution focus

Mental Toughness

“The quality which determines in large part

how people deal with challenge, stressors

and pressure .... irrespective of prevailing

circumstances”

Performance – explains up to 25% of the variation in individual performance

ComponentsMental Toughness has 4 components:

Challenge

Control

Commitment

Confidence

Which can be combined to provide an

overall measure of Mental Toughness

Coaching – application in structured models

OSCAR GROW Mental Toughness Scales

Outcomes Grow Control (Life)CommitmentChallengeConfidence (Abilities)

Situation Reality Control (Life & Emotions)CommitmentChallengeConfidence (Abilities & Interpersonal)

Choices Options Control (Life)CommitmentChallengeConfidence (Abilities & Interpersonal)

Action Way Forward

Review Control (Life & Emotions)CommitmentChallengeConfidence (Abilities & Interpersonal)

History of MT Training

• Sports Based

• Psychological roots

10 Minute MT programme

Centering Breaths

6 – 2 - 7

Performance Statement

• Leading with your mind

‘Pink Elephant Blue Trainers’

• Performance Statement

‘Listen first; then decide, be swift and confident’

• Construction - Handout

Personal Highlight Reels

• 3 Reels – each 1 minute long -successGuidelines• Camera Angles• Pay attention to details• Frequent and Brief• Beginning to end• Emotional Feel they way you want to feel – arousal

states• Replay until you get it right• Give credit where credit is due• Operate at game speed

Practice

• What camera angle did you visualise from?

• What things did you see?

• What did you hear?

• What did you physically feel?

• Emotionally what did it feel like to be successful?

• Did you give yourself credit for performing well?

The Identity Statement• ‘Self Image’ – the level of success a

person believes they are capable of achieving

• Create Your Statement – I am…….1. What is your foremost strength you possess (or want

to) that proves you can achieve greatness?

2. What do you ultimately want to accomplish in your career?

3. Put both parts together (use the present tense).

This is you identity Statement

Golden Rules of Goals

1. Process Goals produce results

2. No Excuse, go public

3. Keep goals alive and live the dream

3 Levels of Goals

• Ultimate Goals – what you want to accomplish

• Product Goals – result orientated

• Process Goals – What it takes

Keep Goals Alive

1. Write down one specific thing that you as a manager or coach would like to improve in you next session.

2. Now write down one thing you can do differently in you next session that would help you make the improvement you just made.

Personal Rewards- Material & Experiential

Solution Focus

• Solution focused sailing

• + 1 Concept